🥜 Let’s Talk About This Superfood We Often Avoid!
Peanuts – a winter favorite and a nutrition powerhouse – are often misunderstood just because they’re high in fat. But here’s the truth: the fats in peanuts are heart-healthy and incredibly beneficial for your body.
✅ Great for your heart
✅ Boosts skin & hair health
✅ Strengthens immunity
✅ Supports weight management
✅ Keeps you fuller for longer
Surprised? You’re not alone!
Though we call it a nut, peanut is actually a legume, rich in protein, fiber, and good fats. This makes it a perfect snack, especially during winters when our body craves warmth and nourishment.
If you think about it, our grandparents have been munching on peanuts for generations. They knew its value long before “superfood” became a trend. It was affordable, available year-round, and gave lasting energy — making it a timeless healthy snack.
So, next time you reach for that bowl of roasted peanuts or chikki, enjoy it guilt-free. Your heart (and your ancestors!) would totally approve 💛
🥜 Peanuts: Then vs. Now – What Changed?
Our parents and grandparents enjoyed peanuts straight from the pods or freshly dry-roasted – pure, simple, and wholesome.
But today?
We’re surrounded by salted, flavored, and packaged peanuts – and sadly, they come with a cost.
🚫 Commercially prepared peanuts are:
- High in sodium
- Loaded with preservatives
- Often fried in hydrogenated fats
These versions lose out on health and gain all the wrong things.
So, if you want the benefits, stick to plain roasted or boiled peanuts!
🔬 Did You Know?
Boiling or roasting peanuts actually increases their antioxidant power!
- Boiled peanuts show a 2 to 4 times increase in powerful antioxidants like biochanin-A and genistein.
- This enhances their heart, immune, and cellular health benefits!
🧠 Why Peanuts Are Still a Superfood
Peanuts are rich in good fats, but don’t stop there.
Here’s what 100g of peanuts brings to your plate:
🥜 26g of protein – essential for growth, repair, and muscle maintenance
💛 Healthy fats – great for brain, heart, skin, and hormone health
🌱 Dietary fiber – supports gut health and keeps you fuller
🛡️ Antioxidants – fight inflammation and oxidative stress
Peanuts contain all 20 essential amino acid in which the abundant source is for arginine. Arginine helps in promoting longevity and building immune system.
Peanuts contain enough levels of MUFA (Monounsaturated fatty acids), especially oleic acid. MUFA lowers LDL which we call it as bad cholesterol and increases HDL which we call it as good cholesterol.
Not just proteins and fats, peanuts are also rich in energy. 100 gms of peanuts gives 567 kilo calories. So not advisable to have complete 100 gms at a time. Its rich in copper, manganese, folates.
| CALORIE INFORMATION | ||
| Amounts Per Selected Serving | %DV | |
| Calories | 822(3442 kJ) | 41% |
| From Carbohydrate | 98.6(413 kJ) | |
| From Fat | 596(2495 kJ) | |
| From Protein | 128(536 kJ) | |
| From Alcohol | 0.0(0.0 kJ) | |
| CARBOHYDRATES | ||
| Amounts Per Selected Serving | %DV | |
| Total Carbohydrate | 24.1 g | 8% |
| Dietary Fiber | 12.4 g | 50% |
| Starch | ~ | |
| Sugars | 5.8 g | |
| PROTEIN & AMINO ACIDS | ||
| Amounts Per Selected Serving | %DV | |
| Protein | 36.8 g | 74% |
| FATS & FATTY ACIDS | ||
| Amounts Per Selected Serving | %DV | |
| Total Fat | 71.2 g | 109% |
| Saturated Fat | 9.3 g | 46% |
| Monounsaturated Fat | 36.9 g | |
| Polyunsaturated Fat | 21.5 g | |
| Total trans fatty acids | ~ | |
| Total trans-monoenoic fatty acids | ~ | |
| Total trans-polyenoic fatty acids | ~ | |
| Total Omega-3 fatty acids | 27.7 mg | |
| Total Omega-6 fatty acids | 21435 mg | |
| VITAMINS | ||
| Amounts Per Selected Serving | %DV | |
| Thiamin | 1.0 mg | 64% |
| Riboflavin | 0.2 mg | 11% |
| Niacin | 18.1 mg | 90% |
| Vitamin B6 | 0.5 mg | 25% |
| Folate | 349 mcg | 87% |
| Vitamin B12 | 0.0 mcg | 0% |
| Pantothenic Acid | 2.6 mg | 26% |
| Vitamin A | 0.0 IU | 0% |
| Vitamin C | 0.0 mg | 0% |
| Vitamin D | ~ | ~ |
| Vitamin E (Alpha Tocopherol) | 9.6 mg | 48% |
| Vitamin K | 0.0 mcg | 0% |
| Choline | ~ | |
| Betaine | ~ | |
| MINERALS | ||
| Amounts Per Selected Serving | %DV | |
| Calcium | 130 mg | 13% |
| Iron | 3.7 mg | 21% |
| Magnesium | 250 mg | 62% |
| Phosphorus | 555 mg | 55% |
| Potassium | 1008 mg | 29% |
| Sodium | 14.6 mg | 1% |
| Zinc | 6.5 mg | 43% |
| Copper | 1.6 mg | 81% |
| Manganese | 2.5 mg | 124% |
| Selenium | 10.4 mcg | 15% |
| Fluoride | – |
A unique nutrient present in peanuts is resveratrol which is usually present in red grapes and wines. Resveratrol works best on immune system and also a key ingredient helpful in treatment of cancer. There has been many research studies which shows that peanuts contain polyphenolic oxidants, primarily p-coumaric acid.This is the compound which is seen to reduce the risk of stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.
It helps to reduce the inflammation within the body which is one of the root cause for most of the disease. Resveratrol levels gets reduced when you roast your peanuts. So it is advisable to have peanuts raw as well to obtain maximum resveratrol from it.
There are many adults and kids who are allergic to peanuts. In such cases peanuts has to be avoided and restricted in their diet. Along with so many beneficial nutrients, peanuts also contain phytic acid. These are anti- nutrients. They block absorption of iron and zinc. So if you are deficient of iron or zinc then you should limit consumption of peanuts to one tablespoon per day.
Also if you are suffering from thyroid problem and not yet supplemented your diet with zinc and iron then you should limit consumption of peanuts to one tablespoon every alternate days.
If we see overall benefits of peanuts, it is best to take as a healthy snack. Handful of peanuts will definitely satisfy your hunger instantly. Its is great snack even for diabetics as they are extremely low carbohydrate and low GI, healthy fats and high protein. If you are not making peanut butter and commercially prepared peanut butter has sunflower oil added to it which is not acceptable. Peanut butter nutritional label should not contain sugar as peanut butter as it is tastes great.
When you eat peanuts just one single precaution you need to take is to eat peanuts in small quantity at a time. For better benefits of the healthy components its better to roast or boil peanuts.
Roasted and crushed peanut kernels are often sprinkles on salads, smoothies, desserts and other dairy food items.
I usually have one handful of peanuts almost everyday and I can guarantee you that if you eat these super nuts in moderation they will never help you gain unwanted fat or unwanted weight. So have these super nuts without any guilt and enjoy its flavor and yummy taste.
For any other queries or concerns please write to us at info@nutrichoice4u.com
RD Neha Kava
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